Renegade row
- Muscle group
- Back
- Equipment
- Dumbbell
- Primary muscles
- Abs, Lats, Obliques, Upper back
- Secondary muscles
- Biceps, Chest, Rear delts, Triceps
- Place two dumbbells on the floor and start in a high plank position, gripping the handles. Set your feet wider than usual for a stable base.
- Brace your core and glutes to prevent your hips from rotating. Pull one dumbbell up towards your side, keeping your elbow close to your body.
- Lower the dumbbell back to the floor with control, maintaining your plank position.
- Repeat the row on the other side. Performing a row on both sides completes one repetition.
Tips
- Press the grounded dumbbell firmly into the floor as you row the other side, as this gives your plank a stable base to resist rotation.
- Pull the dumbbell toward your hip rather than straight up, keeping your elbow tracking close to your torso throughout the lift.
- Lower the dumbbell back to the floor at the same controlled pace you used to lift it, rather than letting it drop.
Common mistakes
- Rotating the hips to one side as you row, rather than keeping the pelvis level throughout the movement.
- Flaring the elbow out to the side during the row instead of keeping it close to the body, which changes the path of the dumbbell away from the intended movement.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
